Same as last week. I didn't raise the weight in row because I didn't want to adjust a dumbbell during my 20 minutes. I don't like sharing bench press day with another exercise ... so I may change this in the future.

My grip is the limiting factor. After about 12 minutes, I could barely hold the dumbbells any more. I should do some grip training ... maybe just pick them up a few times each week and see how long I can hold them. Any suggestions? Feel free to provide feedback.

As you can see I've decided to try the crossfit workouts for awhile. I really like how these workouts alternate between pressing you for time or making you go for maximum weight. I also like how they are deceptively challenging. I also like the variety which keeps it interesting.

There will be 2 main modifications that I make:
1) I always make Sunday a rest day so I'll adjust accordingly.
2) My upper body is severely underdeveloped according to crossfit standards (they seem to assume anyone can easily bench press their body weight)! I'll scale down the upper body weights accordingly.

I didn't know the difference at the time, but now I know that some of those cleans were "power" cleans and some were full squat cleans. In the future I will do a full squat clean unless it specifies a power clean.

Based on a discussion with Hoister and TimD, in the future I'll end the clean motion with my palms facing my ears to avoid the possibility of the dumbbells hitting me in the face.

Wed Aug 16, 2006For time:
50 Back Extensions
50 Sit-ups
40 Back Extensions
40 Sit-ups
30 Back Extensions
30 Sit-ups
20 Back Extensions
20 Sit-ups
10 Back Extensions
10 Sit-ups
Time: ~30 min
This is the first time I've ever done a back extension so I was in no hurry.

Fri Aug 25, 2006Front Squat 3-3-3-3-3-3-3 reps
Since I'm working with dumbbells I had to clean them first and I could only clean 111 lbs. I know I could squat much more but I failed to clean 116 lbs.
I lost the sheet I recorded my loads/reps ... I remember the last round was:
111 lbs x 7 reps

Mon Sep 11 2006I'm going to try the scaled WODs ("Pack" version) from BrandX Martial ArtsI may modify them slightly too.
Pack:
For time:
35 Box jump, 18 inch box
35 Jumping pull-ups
35 dumbbell swings, 36 lbs
Walking Lunge, 35 steps
35 Crunches
35 Push press, 41 pounds
35 Back extensions
35 Dumbbell Thrusters 31 lbs
35 Burpees
70 Jumps
Time: ~42 min
I slowed way down at the end and successfully fought the urge to throw up. The burpees were killer. My jump at the end of each burpee was about 1 inch high. It took me at least an hour to recover from this workout. I really missed crossfit while I was getting ready for that 10K during the last 2 weeks. It's really nice to know that every day I can expect a new challenge :-)

Tue Sep 19, 2006"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

3 rounds:
Deadlift: 191 lbs x 5 reps
Time: I found 101 lbs. too much so I switched to 91 lbs. I didn't keep track of time ... was interrupted a few times. Less than 30 min total with interruptions. Got a PR in deadlift when in the first set I pulled it 9 times in a row!!!

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